How to Run Long Distance for Beginners

Before you learn to run, you need walk. As a beginner, you should start with intervals that mix walking and running to build up your endurance. Once you're able to run for 30 minutes you can start building up your base mileage to a place where you feel comfortable.

Things You'll Need

  • Running shoes
  • Running attire
  • Stopwatch
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Instructions

    • 1

      Warm up before each workout with five minutes of brisk walking. According to Dr. William O. Roberts, M.D., there is no benefit to stretching before running but warming your body up can help prevent injury.

    • 2

      Run until your breath becomes heavy and then switch to walking until you have recovered. Do this for a total of 30 minutes.

    • 3

      Cool down after your workout with another five minutes of walking.

    • 4

      Repeat this workout three times per week, with at least one day of rest between each workout. Each time, try to run more and walk less until eventually you are able to run for 30 minutes straight.

    • 5

      Gradually add more distance to your running workouts after you're able to run without walk breaks. Increase your mileage by no more than 10 percent per week to avoid injury while building up your base mileage.